Fish, flatfish (flounder and sole species), cooked, dry heat

1 fillet (127 g): 109 kcal, 19.4 g protein, 0 g carbohydrate and 3 g fat.

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Nutrition Facts

Serving size1 fillet (127 g)

Amount per serving

Calories110

% Daily Value*

Total Fat 3g	4%
Saturated Fat 0.5g	3%
Trans Fat 0g
Cholesterol 70mg	24%
Sodium 460mg	20%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 19g	39%
Vitamin D 4.4mcg	20%
Calcium 30mg	2%
Iron 0.3mg	0%
Potassium 250mg	6%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. Source: USDA FoodData Central. Disclaimer.

What 1 fillet (127 g) gives you

High in Protein (39% DV), Phosphorus (31% DV), Selenium (75% DV), Vitamin D (22% DV), Vitamin B12 (69% DV)

Low in added sugars, total fat, saturated fat

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

74% protein · 0% carbohydrate · 26% fat

Protein: 19 g 74%
Carbs: 0 g 0%
Fat: 3 g 26%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 76% of foods
Protein: more than 64% of foods
Total fat: less than 63% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 24% of foods

All nutrients (59)

Amounts for 1 fillet (127 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (8)
Nutrient	Portion	100 g	% DV
Calories	109 kcal	86 kcal
Protein	19.4 g	15.2 g	39%
Carbohydrate	0 g	0 g	0%
Dietary fiber	0 g	0 g	0%
Total sugars	0 g	0 g
Added sugars	0 g	0 g	0%
Starch	0 g	0 g
Water	103 g	81.1 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	3.01 g	2.37 g	4%
Saturated fat	0.688 g	0.542 g	3%
Trans fat	0.018 g	0.014 g
Monounsaturated fat	0.834 g	0.657 g
Polyunsaturated fat	0.583 g	0.459 g
Omega-3 EPA	0.213 g	0.168 g
Omega-3 DHA	0.168 g	0.132 g
Cholesterol	71.1 mg	56 mg	24%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	31.8 mg	25 mg	2%
Iron	0.292 mg	0.23 mg	2%
Magnesium	27.9 mg	22 mg	7%
Phosphorus	392 mg	309 mg	31%
Potassium	250 mg	197 mg	5%
Sodium	461 mg	363 mg	20%
Zinc	0.495 mg	0.39 mg	5%
Copper	0.029 mg	0.023 mg	3%
Manganese	0.022 mg	0.017 mg	1%
Selenium	41.4 mcg	32.6 mcg	75%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	15.2 mcg	12 mcg	2%
Vitamin C	0 mg	0 mg	0%
Vitamin D	4.45 mcg	3.5 mcg	22%
Vitamin E	0.978 mg	0.77 mg	7%
Vitamin K	0.127 mcg	0.1 mcg	0%
Thiamin (B1)	0.033 mg	0.026 mg	3%
Riboflavin (B2)	0.032 mg	0.025 mg	2%
Niacin (B3)	1.62 mg	1.28 mg	10%
Pantothenic acid (B5)	0.288 mg	0.227 mg	6%
Vitamin B6	0.146 mg	0.115 mg	9%
Folate	7.62 mcg	6 mcg	2%
Vitamin B12	1.66 mcg	1.31 mcg	69%
Choline	101 mg	79.9 mg	18%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.25 g	0.197 g
Threonine	0.913 g	0.719 g
Isoleucine	0.958 g	0.754 g
Leucine	1.7 g	1.33 g
Lysine	1.98 g	1.56 g
Methionine	0.711 g	0.56 g
Cystine	0.232 g	0.183 g
Phenylalanine	0.792 g	0.624 g
Tyrosine	0.747 g	0.588 g
Valine	1.02 g	0.8 g
Arginine	1.4 g	1.1 g
Histidine	0.475 g	0.374 g
Alanine	1.2 g	0.948 g
Aspartic acid	2.16 g	1.7 g
Glutamic acid	3.32 g	2.61 g
Glycine	0.998 g	0.786 g
Proline	0.761 g	0.599 g
Serine	0.904 g	0.712 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 174197(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.